151022 - CrossFit

Warm-up
3 rounds
25 double-unders or 75 singles
15 air squats
15 hand release push-ups
15 wall balls M:14 F:10

Strength
E2M2M 16:
Snatch, start empty bar add weight each round as appropriate
Advanced: Squat snatch
Intermediate: Hang squat snatch
Beginner Hand power snatch

WOD
The Crippler
AMRAP 5:
10 squats
10 stepping lunges
10 squat hops
10 jump lunges
rest 2:
AMRAP 5:
max burpee box jumps M:24 F:20